Marathon prep: Preventing injuries is key

Saturday

Mar 22, 2014 at 11:49 PMMar 22, 2014 at 11:49 PM

By Jeff MalachowskiDaily News Staff

Knee and back soreness, tendinitis and muscle strains often come with the territory of being a distance runner, however, the pain Arnie Pollinger felt during one training run nearly caused him to stop running forever.A runner since his years at Framingham South High School in the 1970s, Pollinger felt a searing pain in his hip while on a training run three years ago. Pollinger consulted his doctor who diagnosed him with degenerative arthritis in his hip due to the wear and tear of a lifetime of running through pain.Three doctors told Pollinger a total hip replacement was his only option and that he would never run again."Having been a runner my entire life this was unacceptable to me," said Pollinger, a Holliston resident.Instead, Pollinger underwent a hip resurfacing, which uses an implant like a total hip replacement but more of the femur is preserved, allowing him to run again. Since then, Pollinger has modified his training regimen to incorporate cross training, including yoga, pushups, pull-ups and sit-ups, to strengthen core muscles."A lot of runners will pile up the miles, but donít work on core strength," said Pollinger, who will run the Boston Marathon for the first time since his procedure. "This makes the legs work that much harder than they should."With about 9,000 more runners participating in this yearís Marathon, the Red Cross is adding teams of first responders and EMTs at the raceís 26 hydration stations to treat runners who could potentially have flare-ups of injuries suffered during training or prior as well as those who get injured on the course, said Jonathan Goldfield, a Red Cross volunteer."There will be a higher volume of medical personnel," said Goldfield, who has worked in the medical tents the past 20 years.More nurses and doctors will be at medical stations to help runners suffering from dehydration, cramps, blisters and exhaustion, which are typically caused by extreme weather, said Goldfield."A lot of the medical conditions are weather-related," he said.Terrence Mahon, who is coaching the Boston Athletic Associationís elite runners, said while 80 percent of runners will suffer an injury at some point in their career due to overuse, only 1-2 percent are injured on Marathon Monday.Mahon pushed cross training, improving form and technique and cutting back mileage to reduce injuries.Eric Shoenberg, co-owner of Momentum Physical Therapy in Milford, agreed, saying most injuries distance runners suffer are from overuse, a lack of stretching and runnersí determination to keep going despite the pain."In most cases, runners will wait until their symptoms are so advanced that they are no longer able to run," he said. "It is much easier to prevent an injury than it is to rehabilitate one. Itís very important for runners to understand that they can get better at running by not running."After suffering tendinitis in her knee while training for her first three previous Boston Marathons, Ashlandís Courtney OíLeary-Lima has cut back her miles and is doing the Insanity cardio workout to preserve her legs and avoid further damage to her knee."Itís hard, but it works and itís short," said O'Leary-Lima. "Itís not the constant pounding on your knees."Suffering from a chronic knee problem, Deb Thomas follows the Furman Institute of Running and Scientific Trainingís program of three days of running followed by yoga and cross training."Fortunately I never had an injury that occurred in the middle of training and Iíve never had a (did not finish)," said Thomas, of Hopkinton.Lifestyle changes are also necessary to preserve a runnerís health. Ashlandís Amanda Watters had to withdraw from the 2004 Marathon after suffering a partially torn ACL while skiing. She no longer skis after February."I love to ski, but I also want to make sure that if something happens I have time to recover to do the Marathon," said Watters. "I was devastated."While often overlooked, a proper diet and footwear can reduce the potential for injuries. A diet filled with protein, carbohydrates, fats and nutrients helps maintain health, while having new and proper footwear can prevent injuries, said Watters."I also track mileage on my shoes and make sure to replace them before they cause problems," said Watters. "Many running injuries stem from either worn-out shoes or the wrong pair of shoes."With the race just a month away, many runners have begun to turn their attention to preserving their bodies and getting excited for the Marathon."The feeling of accomplishment and the camaraderie is heart-warming," said Thomas, who is running her fifth Boston Marathon. "Iím looking forward to it."Jeff Malachowski can be reached at 508-490-7466 or jmalachowski@wickedlocal.com. Follow him on Twitter @JmalachowskiMW.

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